Vitamin C is a cornerstone of wellness—an immune-boosting, skin-brightening, and antioxidant powerhouse that your body can’t produce alone.
With so many forms of Vitamin C supplements on the market, you may wonder:
Which type best fits your needs—Capsules, gummies, or liquids?
Let’s explore how these options compare regarding convenience, bioavailability, and effectiveness.
Vitamin C Gummies: Sweet but Subtle Trade-Offs
Over the last few years, Vitamin C gummies have become a popular supplementation choice. This is especially true among those who prefer their supplements to feel more like a treat than a chore.
They appeal to kids and adults alike, but they have some drawbacks.
What Gummies Offer
• Palatability: Let’s face it—gummies can taste a bit like candy. Their sweet and fruity flavors make them easy to incorporate into your daily routine.
• Ease of use: No water needed! Simply pop a gummy and go.
• Kid-friendly: Gummies are an excellent option for children or adults who struggle with swallowing pills.
Where Gummies Fall Short
• Low potency: Gummies often contain lower amounts of Vitamin C than capsules or liquid forms, meaning you’d need to consume more to reach the same dose.
• Added sugars: Many gummies contain sweeteners or artificial ingredients, which may not align with a clean-eating lifestyle.
• Degraded stability: The potency of gummies can degrade more quickly over time, especially if not stored properly.
Another lesser-known option for Vitamin C supplementation is liquid.
Vitamin C Liquids: Fast-acting but Fickle
Liquid Vitamin C offers a quick and easily absorbable option. It’s an excellent choice for those who have trouble swallowing pills or prefer to mix their supplements into drinks.
While liquids are less popular than capsules and gummies, they offer a few benefits.
Liquid Advantages
• Fast absorption: Liquid supplements don’t need to break down in the stomach, allowing quicker absorption into the bloodstream.
• Customizable doses: Liquid forms allow you to adjust your dosage more easily, which can be helpful for those with specific health needs.
Challenges with Liquid
• Taste: The flavor of liquid Vitamin C can be off-putting, especially if it’s citrusy or overly tart.
• Storage issues: Liquids often require refrigeration and have a shorter shelf life than capsules or gummies.
• Less convenient: Measuring doses and carrying a liquid supplement isn’t as practical as popping a capsule.
Lastly, let’s unpack the gold standard of Vitamin C supplementation: Capsules.
Capsules: Precision and Power
Capsules have long been a trusted delivery method for supplements, and for good reason. They are compact, convenient, and designed to deliver a precise dose of Vitamin C without the extra ingredients you’ll often find in other forms.
Key Advantages of Capsules
• High potency: Capsules typically offer higher Vitamin C doses than gummies or liquid formulas. With fewer fillers or additives, you’re getting a purer product.
• Controlled absorption: Many capsules, like Stonehenge Health’s Dynamic Liposomal Vitamin C, use advanced technologies such as liposomal delivery. This method encases Vitamin C in protective lipid layers, ensuring it bypasses stomach acids and reaches your bloodstream more effectively.
• No extra sugars: Unlike gummies, most capsules contain little to no sugar, no artificial flavors, or unnecessary calories.
• Travel-friendly: Capsules can be mess-free and easy to pack, making them convenient for on-the-go lifestyles.
While capsules may not have the candy-like appeal of gummies, their effectiveness, and efficiency more than make up for it.
The Bottom Line: The Best Vitamin C for Your Wellness Goals
While each form of Vitamin C—capsules, gummies, and liquid—has its place, we chose capsules because they offer an unbeatable combination of stability, precision, and potency. Capsules deliver on every front for those prioritizing results over flavor or novelty.
However, not all capsules are created equal…
Here’s how ourDynamic Liposomal Vitamin C elevates the standard with its cutting-edge liposomal delivery system.
• Superior absorption: The liposomal delivery system ensures that Vitamin C is protected as it passes through your digestive system, significantly enhancing its absorption compared to traditional forms.*
• Convenience and precision: Each serving contains a combination of 900 mg of absorbic acid and 600 mg of Liposomal PureWay Vitamin C so you know exactly what you’re getting everytime.*
• Clean formula: Free from artificial additives and fillers, this supplement aligns with clean-label standards that health-conscious consumers demand.*
• Immune and skin health benefits: By enhancing bioavailability, Dynamic Liposomal Vitamin C ensures your body may reap this essential nutrient’s full immune-boosting and collagen-supporting benefits.*
Stonehenge Health’s DynamicLiposomal Vitamin C is a clear winner if you’re ready to take your wellness routine to the next level.* Its advanced liposomal delivery system ensures you get the most out of every serving, supporting your immune system health, skin, and overall vitality.*
Do you ever notice how nobody eats just a peanut butter sandwich? Where’s the jelly?
It just doesn’t work.
This is the same for collagen and Vitamin C. Our bodies need collagen to support skin health, joint support, and overall wellness, but we can’t produce it if we don’t have enough Vitamin C.
Why is that?
Today, I want to dive into the synergistic relationship between collagen and Vitamin C. I’ll show you how it works, why it’s important, and what you can do to ensure you get your recommended daily dose.
Let’s get started!
What is Collagen, and Why Do You Need It?
Collagen is the most abundant protein in your body. It supports your skin, bones, tendons, and connective tissues.
Think of collagen like the framework of a beautiful building—your body. Just like framing supports walls and keeps everything in place, collagen is the framework that helps support your skin’s strength, your joints’ flexibility, and your bones’ integrity.
Your body makes collagen, but we begin to lose it as we age, and the body makes less. Collagen loss starts as early as 18 years old.
When your collagen levels decline, your body can show signs of aging, like wrinkles in your skin, joint discomfort, and other common issues.
Replenishing collagen is like reinforcing the scaffolding of an aging building. That’s why when people add collagen to their diets, they may experience a reduction in wrinkles and fine lines.
How is Vitamin C Connected to Collagen Production?
Vitamin C plays a role in supporting the immune system’s function. But did you know vitamin C is also an essential co-factor in collagen biosynthesis? Vitamin C plays a role in producing pro-collagen, the body’s precursor to collagen.
Without sufficient Vitamin C, your body cannot effectively produce or maintain collagen, which can lead to weakened connective tissues and skin irregularities.
But when you do get enough Vitamin C your body can do amazing things with it and provide you with incredible benefits, such as:
Skin Health
Vitamin C’s antioxidant properties also protect from damage caused by free radicals responsible for premature aging. This makes Vitamin C not only crucial for collagen production but also for preserving the collagen you already have.
Joint and Bone Health
Collagen is a vital component of cartilage, the tissue that cushions joints. That’s why Vitamin C helps to maintain healthy joints.
To Maximize Collagen Production, Pair it With Vitamin C
As you may know, there are many ways to source collagen. Certain foods are rich in collagen (like bone broth), and you can also get it from supplements.
But again, you’ll have much better results if you pair collagen intake with Vitamin C, also found in some foods (such as citrus fruits, berries, and leafy greens) or supplements. This combination supports the body’s natural collagen production, leading to healthier skin, stronger joints, and a more youthful appearance.
And if you want to make it super easy to ensure your pairing the right amounts of collagen and Vitamin C, you can take a supplement pairing like Dynamic Joint and Dynamic Liposomal Vitamin C.
Let’s take a closer look at these supplements regarding their ability to deliver collagen and Vitamin C.
If you’re looking to enhance your mobility or flexibility—or simply maintain the health of your cartilage—Dynamic Joint by Stonehenge Health is your daily ally.* Dynamic Joint contains Collagen Types I, II, V, and X, and it also has another secret weapon against joint discomfort…
It’s called AprèsFlex®.
AprèsFlex® is a highly potent extract of Boswellia serrata that supports optimal joint function and is clinically shown to provide joint comfort in as little as 5 days.*
And when you pair this leading joint health supplement with Dynamic Liposomal Vitamin C, you’re giving that collagen the support it needs to help your joint stay strong and mobile.*
Stonehenge Health’s Dynamic Liposomal Vitamin C delivers superior immune support by using advanced liposomal technology for maximum absorption.* This powerful formula promotes radiant skin, aids in collagen production, and fights free radicals, helping to keep your body strong and healthy.*
Ready to put this science to the test? Head over to our online store and stock up on this incredible joint health combo.
This is a frequently asked question here at Stonehenge Health; we probably receive an email like this at least once a week:
“Do I need a Vitamin C supplement?”
Let’s answer that question now.
Vitamin C is essential for your body and health, and supplementation is the best way to ensure your body gets (and absorbs) the proper amount daily.
So that’s the short answer to your question, but I want to give you all the research and science so you can make your own decision. In this article, I’ll unpack the role of Vitamin C for health (beyond immunity), why your diet may not be enough, and how to get the most out of your supplement.
Let’s get started!
The Critical Role of Vitamin C in Your Health
Vitamin C, also known as ascorbic acid, is vital in several key bodily functions. One of its most well-known benefits is boosting the immune system function, helping your body ward off germs more effectively. This powerful antioxidant neutralizes free radicals, which can damage cells and accelerate aging, making it crucial for long-term health.
Beyond immunity, Vitamin C is essential for collagen production, which keeps your skin firm, youthful, and elastic. Collagen is also important for wound healing and maintaining the health of your cartilage, bones, and blood vessels.
Another important function of Vitamin C is enhancing iron absorption from plant-based foods. This is especially important for people on vegetarian or vegan diets who rely on non-heme iron sources, which are less easily absorbed by the body.
Despite its importance, studies show many people may not get enough Vitamin C.1
Therefore, taking a supplement can help ensure your body gets the Vitamin C needed to stay healthy and strong.
Why Your Diet May Not Provide Enough Vitamin C
Many people believe that a well-balanced diet can provide all necessary nutrients, including Vitamin C. While this might be true in theory, modern dietary habits often make it difficult to achieve optimal levels of Vitamin C every day.
Several factors, including the reliance on processed foods and the reduced nutrient content of fresh produce, contribute to this gap.
Processed foods, which have become a staple in many households, often contain little to no Vitamin C. The refining processes used in manufacturing strip away essential nutrients, leaving behind empty calories. Even those who prioritize whole foods can run into challenges, as the Vitamin C content in fresh produce begins to degrade during transport and storage.
Furthermore, lifestyle factors such as stress, smoking, and environmental pollutants increase your body’s need for Vitamin C. People frequently exposed to pollution or with high-stress jobs may even require higher levels of antioxidants, including Vitamin C.
Even if you’re eating a diet rich in fruits and vegetables, getting enough Vitamin C can still be difficult. Food storage, preparation methods, and individual digestive absorption rates can impact how much Vitamin C your body gets from your food. For example, cooking can reduce the Vitamin C content in vegetables, as they are sensitive to heat.
Given these challenges, diet alone may not be enough to maintain optimal Vitamin C levels.
That’s where supplementation becomes crucial in consistently meeting your body’s needs. We like to think of it as an insurance policy to fill in the nutritional Vitamin C gaps.
Benefits of Taking a Vitamin C Supplement
By consistently meeting your RDA (recommended dietary allowance) of Vitamin C, you can help your body function optimally, and you’ll be better protected.
A stronger immune system function is one of the most immediate benefits of supplementing with Vitamin C. It enhances the function of immune cells, helping your body respond more effectively to pathogens.
Vitamin C supplements offer an additional benefit for those who struggle with iron deficiency: they help improve the absorption of non-heme iron, which is found in plant-based foods. This is particularly useful for vegetarians, vegans, or individuals who do not consume enough animal-based iron sources.
Supplementation provides a reliable and consistent source of Vitamin C, which can help prevent deficiencies that may not always be noticeable immediately but could impact your health over time.
Liposomes: The Key to Vitamin C Absorption
When it comes to Vitamin C supplements, not all forms are created equal…
One of the major issues with traditional Vitamin C supplements is that the body struggles to absorb large amounts of the nutrient efficiently. This is where liposomal Vitamin C offers a superior solution, ensuring your body gets the full benefit of every capsule.*
The problem with many Vitamin C supplements lies in their water-soluble nature. When taken in large doses, much of the Vitamin C gets flushed out of the body through urine before it can be absorbed and used effectively. This not only limits the amount of Vitamin C available to your cells but also reduces the overall benefit of the supplement.
Liposomal Vitamin C solves this absorption issue by using a specialized delivery system. In this form, Vitamin C is encapsulated in liposomes, which are tiny lipid (fat) molecules that protect it as it passes through your digestive system. These liposomes allow Vitamin C to bypass the stomach’s harsh environment and ensure it is absorbed directly into the bloodstream, delivering more of the nutrient to your cells.
This enhanced absorption makes liposomal Vitamin C far more effective than traditional forms. Because the nutrient is encapsulated in fat, it is absorbed at a much higher rate, ensuring that more Vitamin C reaches your cells where it’s needed most.
In short, here are the benefits of a liposomal delivery system for Vitamin C:
• Protection: The liposomes protect the contents from being broken down too quickly by the body’s natural processes.
• Targeted delivery: These liposomes can be made to find and deliver their contents specifically to certain parts of the body or types of cells.
• Controlled release: Liposomes can release their contents slowly over time or respond to specific conditions in the body.
• Safe and gentle: Since liposomes are made from materials similar to our own cells, they are usually safe and don’t cause much irritation or immune reaction.
When choosing a Vitamin C supplement, it’s essential to look for one that uses a liposomal delivery system. Not only does it offer superior absorption, but it also reduces the likelihood of digestive discomfort, such as bloating or gas, which can sometimes occur with high doses of traditional Vitamin C.*
With liposomal Vitamin C, you can be confident that your body is receiving the full benefit of this essential nutrient, making it the best choice for maintaining optimal health.
The bottom line is that if your supplement uses liposomal technology, your body can absorb and retain higher amounts of Vitamin C.*
In conclusion, I hope that answers the question, “Do you need a Vitamin C supplement?”—It’s a yes if you’re looking to consistently support your overall health, from a robust immune system to glowing skin.
Stonehenge Health’s Dynamic Liposomal Vitamin C stands out as the ultimate solution. Thanks to its advanced liposomal delivery system, you’ll enjoy superior absorption, ensuring that every capsule works harder and delivers the full benefits where your body needs it most.
Don’t settle for less when it comes to your health—choose Dynamic Liposomal Vitamin C and give your body the high-quality, effective support it deserves.
Whether you’re a parent, grandparent, aunt, or uncle, when the kids in your life go back to school, it can mean one thing:
More germs!
Of course, there are plenty of other good things about back to school, but today I have a neat little solution if you experience either of those issues.
Or if you’re just looking for a tasty and immune-boosting breakfast…
This unique breakfast is versatile, quick to prepare, and delicious. Oh, and did I mention it’s the perfect flavor for the end-of-summer, early-fall season?
1. Citrus Quinoa Breakfast Bowl
2. Orange and Ginger Green Smoothie
Here’s how to make both:
Note: We’ll be sharing delicious NEW recipes all month long. Sign up for our email newsletter and I’ll send you my favorites.
Citrus Quinoa Breakfast Bowl
This Citrus Quinoa Breakfast Bowl is a refreshing, nutrient-packed way to start the day, providing a great balance of protein, healthy fats, and immunity-boosting vitamins.
Ingredients:
• 1/2 cup quinoa, rinsed
• 1 cup water
• 1 large orange, peeled and segmented
• 1/2 grapefruit, peeled and segmented
• 1/4 cup pomegranate seeds
• 1 tablespoon chia seeds
• 1 tablespoon honey (optional)
• 1/4 cup Greek yogurt (optional for added creaminess and protein)
Instructions:
1. Cook the quinoa:
• In a medium saucepan, bring 1 cup of water to a boil. Add the rinsed quinoa, reduce the heat to low, cover, and simmer for about 15 minutes, or until the water is absorbed and the quinoa is fluffy.
• Once cooked, remove from heat and let it cool slightly.
2. Prepare the citrus fruits:
• While the quinoa is cooling, peel and segment the orange and grapefruit. Remove any seeds and set aside.
3. Assemble the bowl:
• Combine the cooked quinoa with the orange and grapefruit segments and pomegranate seeds in a serving bowl. Stir gently to mix.
• Drizzle the bowl with honey, and sprinkle the chia seeds on top.
• Add a dollop of Greek yogurt for extra creaminess and protein if desired.
Enjoy immediately, or store in the refrigerator for a quick, healthy breakfast on the go. This recipe makes two servings and gives you well over your recommended daily dose of Vitamin C.
Start your day with this refreshing Citrus Quinoa Breakfast Bowl, a nutrient powerhouse that contains plant-based protein, healthy fats, and immunity-boosting vitamins.
Vitamin C from citrus fruits and pomegranate seeds enhances immune function and promotes glowing skin, while quinoa delivers all nine essential amino acids as a complete protein source. Chia seeds add Omega-3 fatty acids for heart health, and antioxidant-rich pomegranate seeds help protect your cells from damage, supporting your overall well-being.
But we’re not done yet!
Orange and Ginger Green Smoothie
This smoothie is a refreshing and nutrient-dense option, perfect for boosting immunity and starting your day healthier.
Ingredients:
• 1 cup fresh spinach leaves (packed)
• 1 green apple, cored and chopped
• 1-inch piece of fresh ginger, peeled and chopped
• Juice of 1 orange (about 1/2 cup)
• 1/2 cup water or coconut water
• 1/2 banana (optional for added creaminess and sweetness)
• 1/2 cup ice cubes (optional for temperature and texture)
Instructions:
1. Wash and prep the spinach, green apple, and ginger. Ensure the ginger is peeled and chopped to make it easier to blend.
2. Add the spinach, chopped green apple, ginger, and orange juice to a blender.
3. Pour in the water or coconut water, and add the banana and ice cubes if using.
4. Blend until smooth
Note: If the smoothie is too thick, add a little more water or orange juice to reach your desired consistency.
Pour the smoothie into a glass and enjoy! This recipe makes two servings.
This smoothie delivers Vitamin C from the fresh orange juice, spinach, and green apple, which is helpful for immune support and healthier skin. At the same time, fresh ginger adds powerful antioxidants to contribute to your overall wellness.
While these immunity-boosting recipes are a great start to your day, ensuring you and your family get enough Vitamin C can be challenging.
Traditional Vitamin C supplements often fall short in absorption, but our advanced liposomal delivery system ensures that more of this essential nutrient is absorbed and retained by your body.*
With the back-to-school season upon us, give your immune system the extra support it needs.
We often get asked what the optimal time is to take a supplement. You may have heard that you should take them with food on an empty stomach, or… take them before breakfast, or… take them before you go to sleep, so which is it?
The answers depend on the ingredients, what you want to accomplish, and, most importantly, what you want to avoid—like insomnia or digestive discomfort.
So, let’s break it down by product type to discover when and why timing matters in achieving the full benefits you’re looking for in your daily supplement routines.
Water-Soluble Vitamins
The human body does not naturally store water-soluble vitamins for later use, so you need to replenish them daily through your diet or supplements.
Two of the most well-known water-soluble vitamins are B complex and C vitamins.
In general, it’s safe to take any B vitamins or a B-complex vitamin at any time of the day.
But because B vitamins are known to boost your energy, taking them first thing in the morning lets you take advantage of their energy-boosting properties.
Recent research also shows that B Vitamins may interfere with sleep and even cause vivid dreams—another reason to take them earlier in the day.1
Vitamin C naturally occurs in citrus fruits like oranges, grapefruit, and lemons. No matter how you get your Vitamin C—fruit or supplements—the benefits are enormous. It’s an essential nutrient that not only supports a healthy immune system but also collagen synthesis and brain health.
However, a study on 16,000 Americans showed that one in three of us is still Vitamin C deficient.2
Note: Because even a moderate Vitamin C deficiency can lead to dry skin, a reduction in collagen synthesis, and an impaired immune system, consider taking a high-quality daily supplement like Stonehenge Health’s Dynamic Liposomal Vitamin C.
This formula contains a potent daily dose of 1,500 mg of fat-soluble and highly bioavailable Vitamin C. Dynamic Liposomal Vitamin C efficiently replenishes your daily needs.
Fat-Soluble Vitamins
Some examples of fat-soluble vitamins include vitamins A, D, E, and K.
Fat-soluble vitamins dissolve in oil, so they should generally be taken alongside food.
Studies show that taking fat-soluble vitamins immediately following a meal may boost the amount of vitamins your body absorbs.3
This means that it doesn’t particularly matter what time you take them as long as you take them with food.
Probiotics can help restore your gut with helpful bacteria that balance your gut microbiome. Getting (and keeping) your gut in balance is key to feeling your best.
Your digestive system becomes less active while you sleep; therefore, the best time to take probiotic supplements like Stonehenge Health’s Dynamic Biotics is at bedtime. This way, the probiotics have the chance to hang out longer in your intestines and colonize.
Note:Dynamic Biotics contains 55 billion colony-forming units (CFUs) of lactobacillus and bifidobacterium probiotic strains. It also includes prebiotics to help nourish the good bacteria and give them the food they need to have the best chance to colonize and thrive in your gut.*
Minerals
It’s best to take minerals such as zinc and magnesium before bedtime.
Some minerals produce a calming effect that may help you fall asleep more quickly and sleep more deeply.4
If you’ve been prescribed a mineral supplement twice a day, the best times to take it are morning and evening.
Omega-3’s
Omega-3 supplements offer a wide range of health benefits, from a better mood to better mobility.*
Many experts recommend taking essential fatty acids with a meal, ideally dinner. Omega-3 is more likely to be tolerated by your body when taken with food, and the enzymes released during digestion help facilitate absorption.5
An emulsified form of krill oil is best, as it can further help with absorption.*
Fish oil is a popular omega-3 supplement that has a reputation for causing indigestion and nausea. Because fish oil is hard to digest, take fish oil in divided doses if you can, not before exercise or bedtime. Physical activity or moving your body into a prone position may cause unpleasant fishy-tasting reflux, sometimes referred to as “fish burps.”
Note: Many people have turned to krill oil due to its increased bioavailability compared to fish oil. Stonehenge Health’s Dynamic Krill Oilcontains 1,600 mg of K•REAL® Pure Antarctic Krill Oil (with EPA and DHA), ensuring that your body gets enough to thrive.*
Antioxidants
Antioxidants protect your cells from free radical damage caused by exposure to pollution, and chemicals and as a byproduct of an unhealthy lifestyle.*
Antioxidant supplements like Stonehenge Health’s Dynamic Turmeric should be taken with a meal to help maximize absorption and minimize stomach upset. If you’re taking a twice-a-day dosage, you can take one in the morning and one in the afternoon.
Adaptogens
Adaptogens—like the ones found in some functional mushrooms—help you adapt to all forms of stress, such as physical exertion, noise, fatigue, and emotional strain.*
Given their wide range of wellness benefits, adaptogens have exploded in popularity in the last few years.
Given that some adaptogens stimulate while others are more relaxing, timing an adaptogen depends on what you want to accomplish. Take energizing adaptogens like Lion’s Mane and Cordyceps in the morning or during the day.
Note: If you want to stay calm during a stressful workday, take a multi-adaptogen formula like Stonehenge Health Dynamic Mushrooms.* Lion’s Mane and Maitake will give you focus and energy, while the Reishi will help you stay calm and balanced.*
Multi-Ingredient Supplements
Nutritional supplements that address specific health goals—such as boosting immunity to help stave off infection or improving cognitive function—often contain various ingredients that don’t fit entirely into one category.
Take Stonehenge Health’s Dynamic Brain—It’s a combination of 40 ingredients, including vitamins, minerals, and neuro-nutrients, that support your brain’s health while also helping to improve your memory and focus.*
For multi-ingredient supplements like this, follow the instructions on the bottle.
If it is a multi-pill dosage, split the number of pills between morning and evening. Do not take Dynamic Brain at night. It contains a high level of B-complex vitamins known to boost energy. Therefore, the best time of day to take Dynamic Brain is first thing in the morning.
One last thing: Not all supplements on the market are monitored for quality, purity, or safety like prescription drugs. You should always select supplements made by a reputable source that is third-party tested and manufactured in cGMP-certified facilities in the United States, like all the high-quality products made by Stonehenge Health.
No matter how you’re looking to benefit from taking supplements, consistent daily use is the key to getting the results you’re looking for. Finding the time of day that works best for your needs and incorporating them as part of your routine is the ideal way to feel the maximum results and long-term benefits of any nutritional supplement you select.
Sources:
1. When Is the Best Time to Take Vitamins? | healthline.com/nutrition/best-time-to-take-vitamins#water-soluble-vitamins
2. Wallace TC, McBurney M, Fulgoni VL 3rd. Multivitamin/mineral supplement contribution to micronutrient intakes in the United States, 2007-2010. J Am Coll Nutr. 2014;33(2):94-102. Doi: 10.1080/07315724.2013.846806. PMID: 24724766. | pubmed.ncbi.nlm.nih.gov/24724766/
3. Albahrani, Ali A, and Ronda F Greaves. “Fat-Soluble Vitamins: Clinical Indications and Current Challenges for Chromatographic Measurement.” The Clinical biochemist. Reviews vol. 37,1 (2016): 27-47. | ncbi.nlm.nih.gov/pmc/articles/PMC4810759/
4. Abbasi, Behnood et al. “The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial.” Journal of research in medical sciences : the official journal of Isfahan University of Medical Sciences vol. 17,12 (2012): 1161-9. | ncbi.nlm.nih.gov/pmc/articles/PMC4810759/
5. Maki KC, Dicklin MR. Strategies to improve bioavailability of omega-3 fatty acids from ethyl ester concentrates. Curr Opin Clin Nutr Metab Care. 2019 Mar;22(2):116-123. doi: 10.1097/MCO.0000000000000537. PMID: 30550388. | pubmed.ncbi.nlm.nih.gov/30550388/
6. What are Adaptogens & Types | my.clevelandclinic.org/health/drugs/22361-adaptogens
7. Is It Better to Take Vitamins in the Morning or Night? | medicinenet.com/vitamins_in_the_morning_or_in_the_night/article.htm
What’s the first word you think of when somebody says “routine?”
Do you think of negative words like boring, dull, same old…
Or do you associate it with more positive words like planning, consistency, reliable…
How you think and feel about your daily routine can dramatically affect the rest of your life. If you dread your routine, you’re likely to go off course. If you look forward to it, you’re more likely to stick to it and achieve your desired outcomes.
Your daily routine is particularly important when it comes to your health:
How do some individuals maintain vitality and stay active much longer than others?
It’s less about genetics or diet and more about the power of a consistent daily routine.
Sticking to a well-structured routine has profound benefits for your overall well-being, such as:
1. Enhanced mental health: Regular routines reduce anxiety and depression, creating a sense of stability and predictability in your life.
2. Improved sleep quality: A consistent evening routine helps signal to your body when it’s time to wind down, leading to better sleep patterns.
3. Increased productivity: A set routine makes it more likely that you’ll prioritize tasks effectively, reducing procrastination and maximizing productivity.
4. Better stress management: Routine activities, especially those that involve relaxation or mindfulness, can significantly lower stress levels.
5. Healthier eating habits: Planning meals as part of your routine can improve nutritional intake and prevent impulsive, unhealthy eating.
6. Strengthened immune system: Regular exercise and sufficient sleep, both components of a good routine, can boost your immune function.
If you’re like most of us, that sounds like a pretty good deal!
And the best part is creating (and sticking to) a routine isn’t that hard.
On the contrary, with a few tips and some guidance, developing a routine that improves your overall health can be super rewarding and fun.
Are you ready to take advantage of all the benefits of a healthy routine?
Here are 6 keys to developing the perfect routine to help you win the day:
1. Start With Clarity (Mindful Mornings)
Begin your day by setting a clear intention. Dedicate five minutes to meditation, focusing on your breath to center your thoughts. Follow this with five minutes of journaling, writing down what you’re grateful for and your top three priorities for the day. This practice boosts mood and productivity and aligns your actions with your personal goals.
2. Hydrate and Nourish (The First Hour)
Start with two glasses of water within the first 30 minutes of waking to rehydrate and kickstart your digestion. Follow this with a balanced breakfast with a good mix of protein, healthy fats, and complex carbohydrates. For example, you could have a spinach and feta omelet with a side of whole-grain toast, setting a nutritious tone for the day.
3. Movement (Energizing Beginnings)
Incorporate at least 15 minutes of morning exercise. This could be a brisk walk, a series of yoga poses tailored to awaken your body or a short bodyweight workout circuit. Exercise boosts circulation, enhances mood, and sets a positive energy tone for your day.
4. Dress for Success (The Confidence Uniform)
Choose appropriate outfits for your day’s activities and ones that make you feel confident and positive. This doesn’t mean dressing formally but rather intentionally selecting clothes that reflect your personal style and the energy you wish to carry into your day.
5. Sunshine and Fresh Air (The Natural Reset)
Spend at least 10 minutes outdoors in natural light. Morning sunlight helps regulate your body’s clock, improves mood, and can contribute to vitamin D intake. This could be a short walk, a moment with your morning beverage on the balcony, or simply standing in a sunny spot.
6. Enjoy a Mindful Moment (Savoring the Start)
Conclude your morning routine with a practice that offers a sense of reward. Brew a cup of quality coffee or tea, and take the time to really savor it. This isn’t just about the beverage—it’s about taking a moment to pause and appreciate the start of your day before diving into your tasks.
Bonus: Supplementing Your Routine for Enhanced Well-Being
Adding a supplement like Stonehenge Health’sDynamic Liposomal Vitamin C to your morning routine can amplify the benefits of each of these practices. Its superior absorption and efficacy ensure that your body gets the immune support, antioxidant protection, and skin health benefits it needs to complement your health-focused lifestyle.*
Incorporating high-quality supplements ensures that as you nurture your mind and body through your daily practices, you’re also providing cellular-level support, rounding out a holistic approach to well-being.
Creating a structured daily routine incorporating these practices and mindful supplementation sets a solid foundation for health, vitality, and productivity.
Here’s to building a life filled with purpose, good health, and joy through the transformative power of routine.
Beauty isn’t just about having a pretty face. It’s about radiating confidence and feeling comfortable in your skin.
Over time, beauty experts have shared numerous tips and tricks to help enhance natural beauty. Here are the top ten timeless beauty tips that you need to know, with a surprising unconventional idea taking the lead.
1. Embrace Your Unique Beauty
There is a profound truth in understanding that beauty is not a one-size-fits-all concept; it is diverse, subjective, and deeply personal. Recognizing this, it’s important to embrace the notion that every individual possesses a unique form of beauty – and yes, that includes you.
Your uniqueness is your strength. It sets you apart from the crowd and makes you who you are. So, cherish your individuality. Your so-called ‘imperfections’ are not flaws but distinguishing features that contribute to your overall beauty.
Instead of conforming to what society says is beautiful, which often tends to be narrow and unrealistic, focus on enhancing your natural beauty. Celebrate your unique features, your skin, your body shape, and your distinct characteristics. The most beautiful people are those who feel comfortable in their own skin and aren’t afraid to show the world their authentic selves.
Remember, confidence is key. There is nothing more attractive than a person who carries themselves with self-assuredness. Confidence isn’t about being arrogant or thinking you’re better than others; it’s about recognizing your worth and not being afraid to express it. When you wear your confidence proudly, it radiates from you, making you even more attractive.
So, step into your power. Embrace your unique beauty, and don’t let anyone make you feel otherwise. Because at the end of the day, true beauty comes from within, and there’s nothing more beautiful than being unapologetically you.
2.Commit to a Skincare Routine Inside + Out
Maintaining a radiant complexion requires more than just surface-level care. It’s about committing to a skincare routine that nurtures your skin from the inside as well as the outside.
Regular cleansing, toning, and moisturizing are foundational steps for preserving your skin’s natural glow. Cleanse your face twice daily to eliminate dirt and excess oils. Follow with a toner to restore your skin’s pH balance, and conclude with a moisturizer to keep your skin soft and hydrated.
It’s widely understood that exposure to the sun can cause skin aging, hyperpigmentation, and even skin cancer. Hence, it’s crucial to begin your day by applying sunscreen, regardless of the weather conditions. Opt for broad-spectrum sunscreens as they protect against UVA and UVB rays. Aim to use a product with an SPF of at least 30 for optimal protection.
But don’t stop there. Your skin’s health is also significantly influenced by what happens beneath the surface.
The Power of Vitamin C for Skin Health and Beauty
Vitamin C is a unique antioxidant that has a vital role in promoting collagen production, a protein that enhances skin firmness and elasticity, keeping it plump and youthful2.
Moreover, vitamin C protects against sun damage and supports the skin’s ability to combat harmful UV rays2. Furthermore, a high vitamin C intake helps decrease skin dryness and retains water in the skin, providing essential moisture2.
Because vitamin C deficiency can lead to dry skin and a reduction in collagen synthesis, along with an unsupported immune system, consider taking a high-quality daily supplement like Stonehenge Health’s Dynamic Liposomal Vitamin C.*
This liposomal formula is a blend of 1,500 mg of fat-soluble and highly bioavailable vitamin C and ascorbic acid. Dynamic Liposomal Vitamin Cefficiently replenishes your daily needs.* Subtle, glowing skin, here you come.
3. Nature’s Spa: Cold Showers
Surprisingly, one of the most unconventional yet effective beauty tips is to take cold showers. While it might sound daunting at first, cold showers can provide numerous beauty benefits. They help skin feel firmer, which may also help reduce the appearance of other imperfections. Cold showers also stimulate blood circulation, promoting healthier skin and hair. Plus, they can wake you up in the morning and leave you feeling invigorated and refreshed, adding a natural glow to your beauty.1
To take a cold shower – start with 30 seconds of cold water at around 70°F and gradually increase the duration while you lower the temperature – go no lower than around 60°F
Be aware that cold showers can constrict your airways — making them particularly dangerous for people with heart and lung conditions.
4. Healthy Eating
Indeed, the adage “you are what you eat” holds true. A well-balanced diet with plenty of fruits, vegetables, lean proteins, and wholesome fats supports your skin’s health from the inside out.
The magic lies particularly in foods teeming with antioxidants like berries and leafy greens. Antioxidants, including vitamins C, A, E, and carotenoids, safeguard cells from damage inflicted by free radicals, according to Mayo Clinic3. Moreover, an antioxidant-rich diet, replete with fruits, veggies, nuts, whole grains, and fatty fish, fosters healthy skin.4
Therefore, incorporating nutrient-dense foods rich in antioxidants, including certain types of berries, nuts, and vegetables, into your diet not only combats harmful free radicals but also slows the aging process and promotes overall well-being.5
5. Sleep & Stress Reduction
The concept of beauty sleep is far from fictional. As you slumber, your body enters a restorative phase, mending and revitalizing your skin. Coupled with effective stress management techniques, you can further enhance your body’s healing process. Strive for a solid 7-9 hours of sleep each night while incorporating relaxation practices into your routine to keep stress at bay.
The enhanced blood flow carries oxygen and nutrients to your skin cells, promoting their health and vitality. This nourishment helps the cells perform their functions optimally and can even facilitate collagen production, a protein responsible for maintaining your skin’s elasticity and firmness.
7. Hydrate, Hydrate, Hydrate
Taking care of your skin is a key part of overall health and beauty, requiring attention to internal and external factors. Internally, dehydration can have a detrimental impact on your skin’s health. That’s why ensuring you’re drinking enough water to keep your body well-hydrated from the inside is crucial. Externally, your skin could be harmed by environmental factors like sun exposure, pollution, and harsh weather conditions.
A quality moisturizer plays a significant role here. Regularly applying a good moisturizer across your entire body helps restore the skin’s hydration levels, keeping it soft and plump. It also acts as a shield against external damage, trapping essential moisture and nutrients in the skin while warding off harmful environmental effects. Thus, staying well-hydrated, both internally and externally, is a vital beauty tip for promoting healthier, more glowing skin.
8. Remove Makeup Before Bed
Wearing makeup can enhance your features and boost your confidence, but it’s crucial to remember that leaving it on overnight can damage our skin.
One of the main problems with not removing makeup before sleep is that it can clog your pores. Throughout the day, makeup, combined with the natural oils and sweat our skin produces, can accumulate in the pores, leading to blockages. These blockages are often the root cause of unwanted breakouts, blackheads, and a dull complexion.
Therefore, it’s essential to always remove your makeup before going to bed, regardless of how exhausted you may feel. It might be tempting to skip this step, especially after a long day or a night out, but keeping your skin clean and clear requires consistency in your skincare routine. Your skin does most of its healing and rejuvenating while you’re asleep, so give it the best chance to do so by ensuring it’s clean.
9. Don’t Neglect Your Hair
The condition of your hair is not necessarily an indicator of your overall health or well-being, mainly as natural changes occur with aging. However, it still requires a similar level of care and attention as any other part of your body.
Regular trims, deep conditioning treatments, and avoiding excessive heat styling can help maintain healthy, shiny hair. Also, choose hair products suitable for your hair type and concerns.
Making the most of your hair doesn’t always mean investing in expensive treatments or products. It’s also about nurturing from within.
Biotin (B7), Vitamin D, A, and E all play an important role in the health of your hair.6
Omega-3 is a vital form of fatty acid that performs a critical function in maintaining your body’s overall health and well-being. These fatty acids are known for their nourishing properties that can help keep your hair healthy and support its thickening.6 However, omega-3 is classified as “essential” because your body cannot produce it on its own, and it must be obtained from dietary sources.
Adding a quality omega-3 like Stonehenge Health Dynamic Krill Oil to your routine can also help combat dryness from within and soothe a dry or irritated scalp.*
10. Don’t Neglect Your Teeth
A critical aspect of beauty that is often overlooked is dental hygiene. Your smile can be one of your most attractive features, so don’t neglect your teeth!
Regular cleaning and flossing not only keep your teeth and gums healthy, but they also prevent bad breath – a definite beauty faux pas. Remember to replace your toothbrush every three months. Electric toothbrushes deliver a more thorough cleaning so certainly worth the investment.
Regular visits to the dentist help catch any potential issues early and can provide professional cleanings that you just can’t get at home. A bright smile goes a long way in enhancing your overall appearance. So, make dental care a non-negotiable part of your beauty routine!
These timeless beauty tips, including our unconventional cold showers tip, are tried and tested methods for maintaining and enhancing natural beauty. Incorporating these habits into your daily routine can help you look and feel your best. Remember, beauty comes from within, so take care of your body, stay positive, and let your inner beauty shine through.
Sources:
1. The Benefits Of Taking Cold Showers For Your Skin | SkinMindBalance (aveeno.com)
2. Pullar JM, Carr AC, Vissers MCM. The Roles of Vitamin C in Skin Health. Nutrients. 2017 Aug 12;9(8):866.
3. “Slide Show: Add Antioxidants to Your Diet.” Mayo Clinic, March 1, 2022.
4. “Antioxidants: Are There Good for You? Pros and Cons.” WebMD.
5. “Antioxidants.” The Nutrition Source, March 3, 2021.
6. Almohanna, Hind M et al. Dermatology and therapy, March 2019.
Whether you’re planning a trip to visit family in the Midwest or heading south for sunnier skies, the excitement of holiday travel is kicking in. Loved ones are getting ready to celebrate, creating memories that will last a lifetime.
However, amidst the festive joy, it’s crucial to prioritize your safety and well-being. Regardless of whether you find yourself surrounded by snow or basking in the sun, maintaining awareness of your health and safety is essential.
Why? Because nothing can dampen holiday fun quicker than exhaustion, an upset stomach, or a blown tire.
And, by the way, these travel tips go beyond the holiday season—they’re your year-round guide to safe and enjoyable journeys. Let’s ensure your adventures are memorable for all the right reasons, leaving you with cherished moments instead of unexpected obstacles.
1. Plan Ahead for Safe Routes
One of the keys to safe holiday travel is meticulous planning. Whether driving or flying, check for the latest travel advisories, weather conditions, and road closures. Utilize navigation apps that provide real-time updates and alternative routes, so you can make informed decisions on the road. Monitor flight statuses for air travel to anticipate potential delays or cancellations.
And regardless of the mode of transportation, prioritize personal safety by taking precautions against potential risks. For road trips, ensure your vehicle is well-maintained with a check on tire pressure, brakes, and fluid levels. Consider chains for snowy and hazardous areas. Have on hand essentials like a first aid kit, flashlight, and non-perishable snacks. For air travel, familiarize yourself with the aircraft’s safety features, listen to the safety briefing, and follow guidelines from the airline crew.
2. Tackle Jet Lag Before it Starts
Heading out for a holiday adventure is a thrill but, the downside is the potential challenge of jet lag. Fortunately, there are clever tactics to guarantee you arrive feeling your best.
Firstly, tackle jet lag even before you take off. Adjust your sleep schedule a bit before your holiday trip to sync up with your destination. This pre-travel sleep shift helps your body adapt to the new time zone, reducing the shock when you arrive.
As you soar through the skies, keeping hydrated is crucial. Skip the pre-flight cocktails and caffeine – they can increase dehydration, worsening jet lag. Opt for plenty of water to keep your body well-hydrated and combat the dehydrating effects of air travel.
Upon touchdown, soak in some sunlight. Spend time outdoors, letting the sun hit you. It acts as a reset button for your body clock, signaling it’s time to be awake and alert. These simple steps can go a long way in ensuring a smoother transition during your holiday travels.
3. Stay Hydrated & Nourished
Dehydration is common during travel, particularly on long flights or road trips. And dehydration is known to exacerbate illness, exhaustion and jet lag. Remember to carry a water bottle and stay well-hydrated throughout your journey. You may even want to consider supplemental electrolytes. Pack healthy snacks like nuts and high-fiber fruit to keep your energy levels stable. For road trips, plan stops at rest areas where you can stretch and enjoy a nourishing meal.
4. Practice Safe Sleeping Habits
Whether you’re staying at a hotel, with family, or in a fancy vacation rental, the quality of your sleep can significantly impact your overall experience. One key factor in achieving restful sleep is maintaining safe sleeping habits.
If possible, use your own pillowcases and bed linens – cleanliness is paramount. If you’re not using your linens, ensure that the provided ones are clean and well-maintained. This not only contributes to a more hygienic sleeping environment but also minimizes the risk of allergies or irritations.
In addition to physical comfort, mental peace is crucial for a good night’s sleep. Keep important items like identification and medications within easy reach. Knowing that you have everything you need close by can alleviate potential stressors and contribute to a more relaxed state of mind.
5. Immunity
Traveling during the holidays often means exposure to crowded spaces, increasing the risk of picking up bugs. Prioritize your immune health by maintaining good hygiene practices. Wash your hands frequently, bring hand sanitizer, and avoid touching your face. Drink lots of water, get adequate rest, and consider taking immune-supporting supplements, such as Stonehenge Health’s Dynamic ImmunityandDynamic Liposomal Vitamin C before and during your journey.*
6. Traveler’s Diarrhea
Digestive issues, particularly traveler’s diarrhea, can be a significant concern during travel. To minimize the risk, opt for well-cooked and hot foods, avoid street food in areas with questionable hygiene practices, and drink bottled or purified water.
Consider taking a probiotic supplement that contains the strain L. rhamnosus GG (LGG) like Stonehenge Health’s Dynamic Biotics before and during your travels. Probiotics and LGG strain in particular promote a healthy balance of gut bacteria, aiding digestive health, thereby easing travel-related upset stomach and traveler’s diarrhea.*
As you embark on your holiday travel adventures, remember that safety is the key to truly savoring the joy of the season. By incorporating these safety tips into your travel plans, you’re not just protecting yourself and your loved ones, but you’re also ensuring a smooth and memorable journey. Whether you’re exploring new destinations, reuniting with family, or simply taking a well-deserved break, make safety a priority. From all of us here, we wish you a holiday season filled with warmth, laughter, and the peace of mind that comes from knowing you’ve taken steps to stay safe on your festive travels. Safe journeys and happy holidays! 🌟✈️
* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
